This version of a spinal twist lying down is quite intense. It’s not appropriate if you have a history of spinal injuries. Instead try the basic spinal twist.
- Start on your back. Bend your knees and bring your feet to the floor.
- Lift up your hips and move them to the left side and set them back down.
- Cross your left thigh over your right thigh.
- Reach your arms out to the sides with palms up.
- Roll your shoulder blades down underneath you.
- Slowly, let your knees move to the right side.
- If this is hurts in any way, uncross your legs and back out of the twist.
- Your knees may or may not reach the floor. Your feet may move as your knees twist further.
- After a few breaths, uncross your legs, bring your knees back to the centre and switch to the other side.
When finished, bring your knees back to the middle and in to your chest and give them a hug, rocking side to side.
Strong spinal twist lying down
